A while back, I created a document for some of the teenagers I see in therapy (For therapists: It combines CBT and DBT, addressing some common thinking errors, validation, radical acceptance, and distress tolerance in a SIMPLE FORM. I am working on a follow-up form to address interpersonal skills/behavioral changes :-)).
The reason I am posting this is because today I realized that this document might be a good resource for just about anyone. This revelation came to me as I nearly flipped my lid on my four-year old climbing up on the counter and spilling sugar all over the kitchen…. I needed me some help reigning in my catastrophic thinking. I now have two post-it notes on my brain that say, “This too shall pass.” and “You don’t always have control, and that’s okay.” Cognitive therapists tend to love sticking post-it notes in bizarre places.
ANYWAY, here it is– My CBT DBT form for when you really feel like you’re gonna lose your shit.
Disclaimer: This PDF is in no way exhaustive of all therapeutic interventions when it comes to emotional regulation. I simply made this based on the most common triggers/thinking errors that come up for my patients. 🙂 I’d imagine they are very relatable to most people though! That being said, please do not substitute this form or any other self-help book or PDF for actual therapy in the event that you are suffering from emotional distress.